Saturday Workout ;

Hang Power Snatch 40*3 45*3 50*3 55*3 60*3 65*3 70*1(low)
Clean and Jerk 90*1+ 1 100*1+ 1 110*1+ 1
Clean 125*1*3
Front Squat 100*3 125*3 148*3
Dips *10*3
DBL UNDERS 30+
Long Stretch

Friday workout,

Pull Ups *6*3
Chins *6*3
Frog Stands, Hand Stands, 30DBL. Unders...

Thursday Workout ;

Snatch 90*1*2 100*1
Snatch High Pull 110*2*3
Squat 100*10*3
OHP 60*5*3
STRETCH

Wednesday Workout ;

Pull Up *6*3 (90 sec)
Chins *6*2 (90 sec)

Monday Workout ;

Jerk f Split 40*3*3
Clean and Jerk 70*2 90*1+ 1*3
Clean 115*2*3
w
HSPU *4*3
Snatch. 90*1*3
Snatch High Pull 105*2*2
Stretch

Saturday Workout;

Backwards workout day...
DBL Unders 80 (very inconsecutive new equipment and tech)
Pull Ups Chest to Bar *5*4
Front Squat 141*1*5
Jerk f. Split 40*3*3
Clean 110*1 120*1 130*1
Snatch 90 *1
Stretch

Wednesday Workout ;

Power Clear. 40*5 60*3 70*2
Clean Pull + Clean 110*1+ 1*3
Clean 110*2*3 (best at end)
Squat 125*5*3
HSPU *3*4
Row 500m *3 (5min)
Frog Stand
Stretch

Tuesday Workout;

Snatch 70*2 80*1+ 0 90*1 100*1 105*1 110*0*3 (fst and third were close, second was too hype)
Jerk from Split 40*3*3
Jerk 70*2*3
Pull Up *8*3
Stretch
Chocolate Coconut Water

Monday Workout ;

Mile @2%/ 6.6mph
Dips *10*3
Stretch

Saturday. Workout ;

Snatch 90*1 100*1
Clean and Jerk 120*1
Front Squat 140*1*2
Metcon:
5 Pull Ups
3 HSPU
10 Push Ups
Stretch

Winter Challenge at Xfit Hoboken

Event Teaser:

There are 4 events:

Event 1: Strength Ladder Similar to last Years Bear Complex

Event 2: 3 Exercises for max reps in 1 minute with a 1 minute rest between each

Event 3: A Couplet Amrap for 7 minutes

Event 4: A 20 minute Chipper

Wednesday. Workout ;

3 Rounds
1/4 Mile @2% and 8.5/ 8.7/ 9.0mph
20 Doubleunders

Thursday Workout;

Clean 105x2x3
Squat 125x5 145x5 125x5
Snatch 70x2 80x2x2

Tuesday Workout;

Jerk f Split 40x5x3
OH Squat 40x5x3
Snatch High Pull 90x3x3
Clean Pull 140x3x3 (pulling too long)
Dead+RDL+Pull f Hang 150x3x3
BB Crunch 40x10x3
HR Push Up x15x3
Piked HSPU X10X2
Pull Up x7x3
Kip Skill
Stretch

Tuesday Workout;

Snatch 70*1 80*1 90*1 (little slow/ tired)
Snatch High Pull 100*3
Dyn Run Warm Up
Tabata Run @2%&9.0mph
(banana + small chocolate milk)
Front Squat 140*1*3
Rogue Crunch *16*2
HU Push Up *15*2
Stretch